Banded Pallof Press

Band Pallof press: you press the arms forward while resisting trunk rotation.

• Isolation
• banda
• Beginner

How to do it

• Band anchored at chest height, standing side-on; press the arms forward without turning
• Resist the rotation: pelvis and shoulders stay square to the front
• Brace the abs and keep breathing without losing position

Sets, reps and tempo

Ranges: 8–15 reps or 20–45 s under tension · 1–2 RIR

Tempo: Slow, controlled movement; no momentum and no bouncing

Common mistakes

• Letting the torso rotate toward the load
• Choosing a band so strong that you have to rotate to finish the range

Muscles worked

Primary

• Core / abs

Secondary

• Anterior deltoid

Alternatives

• Banded Wood Chopper
• Cable Wood Chopper
• Russian Twist